What do we eat to get beautiful hair?
Your brain, your muscles, your cells…they all feed off of what you give them every day to function optimally. But did you know that this is also the case for your hair?
Your precious mane needs care, that's for sure. However, moisturizing masks and careful detangling sessions are not enough to achieve radiant hair.
Brilliant color, good thickness, regular growth: these criteria are also present… on your plate.
Nutrition is a complex topic: the effects of a balanced diet are indirect and often slow to appear.
Hair, in particular, is slow to respond to any stimulus. Studies have shown that healthy nutrition is essential for hair growth, and conversely, many deficiencies are linked to hair loss.
Poor nutrition, congenital heart disease, neuromuscular diseases, chronic diseases, alcoholism, and aging can cause hair to become discolored, weakened, or lost.
Genetics and fitness are also factors that determine hair health. Obviously, good nutrition is essential.
The living part of hair is located under the skin in the scalp, where its root is located in its follicles. It gets its nutrients from the blood. Hair can be affected by health conditions such as stress, trauma, medications, some medical conditions, heavy metals, smoking, etc.
Here's a little note on how to eat to get dream hair.
Work on the health of your hair
First, let's remember that to have beautiful hair, you obviously need to be healthy. Your hair will also inevitably suffer in the long run if you eat poorly (junk food, unbalanced or deficient diet).
The speed of hair growth depends on genetics, gender, age and hormones. It can be reduced by nutrient deficiencies (anorexia, anemia, zinc deficiency) and by hormonal fluctuations (menopause, polycystic ovary syndrome, thyroid disease).
It is important to note that several metabolic needs of follicle cells (minerals and vitamins) must be met to achieve optimal hair growth.
So the rule is very simple: eat everything in reasonable quantities, without neglecting any category of foods.(1).
When it comes to the health of your hair, a good nutritional balance is unfortunately not always enough.
In fact, as we mentioned in the introduction, hair loss or loss of hair density can be the result of many factors, such as age, hormonal disorder, or simply genetics.
It is difficult to combat these consequences that go beyond our scope. However, we can give our genetics a little boost by providing our hair with interesting nutritional benefits.
The best nutrients for hair
Certain vitamins, minerals, and amino acids are essential for the metabolic pathways involved in keratin protein metabolism. A small presentation of the groups of nutrients, micronutrients and foods that should be on your plate every day: your hair will say thank you very much…
Vitamins
Group B vitamins
Vitamin B5 (pantothenic acid)
It gives hair elasticity, strength and shine and helps prevent hair loss and graying. Shiitake mushrooms are a very good vegetarian source of vitamin B5. Offal, eggs, and poultry are the largest sources of pantothenic acid among animal products.
Vitamin B6
Helps prevent dandruff formation. It is found in grains, egg yolks, liver and potatoes.
Vitamin B7, Biotin (B8) and Folic Acid (B9)
It should also be present in the foods you eat daily. These vitamins can be found in meat and fish, but also in brewer's yeast for example. In the form of powder, tablets or flakes, brewer's yeast is considered the reference food or superfood for beautiful hair.
Folic acid deficiency can contribute to reduced division and growth of hair follicle cells. Folic acid is also necessary to maintain healthy methionine levels in the body. Symptoms of folic acid deficiency include anemia, lethargy, fatigue, and graying of hair.
Vitamin B12
Vitamin B12 is necessary for the formation of red blood cells that carry oxygen to hair follicles. When vitamin B12 levels are low, hair follicles may not be able to produce new hair, resulting in hair loss. Vitamin B12 deficiency can also cause symptoms of anemia, and thus many other problems: fatigue, nausea, loss of appetite, etc.
Vitamin B12 is found in fish, eggs, chicken and milk.
Vitamin C
One of the main functions of vitamin C is to help produce collagen and ensure good health, a so-called structural protein that also allows the production of skin (which contains the famous hair follicles), cartilage, tendons, ligaments and other connective substances. napkins.
Vitamin C is also a powerful antioxidant that protects hair follicle cells and nearby blood vessel cells.
If we recommend taking vitamin C for hair health, it is because it also contributes to better absorption of iron. Iron plays a key role because it is a component of hemoglobin, the protein in red blood cells needed to transport oxygen from the lungs to the body's cells. We reward ourselves with fruit twice a day: citrus fruits, red fruits, kiwi… During your meals, you can also enhance your dishes with a drizzle of lemon juice or a little fresh parsley.
Vitamin E
Protects the integrity of hair follicle cell membranes. It provides mechanical resistance to cell membranes and acts as an antioxidant (fights aging) while promoting healthy skin and hair.(2).
Vitamin E is found in many foods, but it is especially found in large quantities in fatty foods: vegetable oils, nuts, seeds, and fatty fish.
Beta carotene (Vitamin A)
Beta carotene is also important for hair growth. In fact, beta-carotene is converted into vitamin A according to the body's needs. It helps maintain normal bone growth and development, and healthy skin, hair and nails.
Read also What foods are rich in beta carotene?
Metals
Iron
As seen above, iron is involved in the production of red blood cells, which carry oxygen throughout the body. If you have an iron deficiency, this may lead to iron deficiency anemia. Anemia is the term used to describe having fewer red blood cells than normal.
Hair loss associated with iron deficiency anemia(3) It can simply result in you noticing more hair being pulled out when brushing or washing.
Iron is found in many categories of foods. Meats (beef, black pudding, offal, etc.), eggs and seafood (oysters, tuna, etc.) provide you with a good amount of iron. We do not neglect vegetables and legumes: lentils, soybeans, quinoa, spinach, edamame… You can also enjoy Greek yoghurt from time to time or sprinkle your salads with wheat germ.
Be careful not to drink too much tea, as tannins prevent proper absorption of iron(4).
Read also Why do some people develop gray hair early?
Zinc
This trace element plays an essential role in hair growth and repair. It contributes in particular to the proper functioning of the sebaceous glands that surround the hair follicles.
Hair loss is a common symptom of zinc deficiency, but studies show that zinc supplements reduce hair loss caused by zinc deficiency in the blood (abnormally low zinc levels).(5).
Sulfur
This mineral is necessary for a simple reason: it is part of the chemical composition of hair: it allows keratin proteins to be linked together by a disulfide bridge (two sulfur atoms allow two strands of keratin to be bonded side by side). As you may have guessed, weak or brittle hair can also be the result of a sulfur deficiency, in this case sulfur-containing amino acids.
Sulfur is found in fish, meat, eggs, green vegetables, and wheat germ.
Proteins
Hair is made up of 95% keratin, a tough fibrous protein composed of a mixture of 18 amino acids, most of which contain sulfur, such as cysteine or methionine. Keratin is also the main component of our nails. When nails break and split, and hair becomes dull and brittle, it is because we generally experience a decrease in physical fitness, stress or because our diet is unbalanced. Our nails and hair are therefore a real measure of health!
Did you know ? From an evolutionary perspective, men are attracted to women with good hair, which is associated with good genetics, good health, and thus high reproductive potential.(6).
If we return to proteins, at a quantitative level, the requirements are about 1 gram per kilo of body weight per day. Athletes will be able to approach 2 grams without exceeding this limit. Qualitatively, protein sources must be varied so that all amino acids (components that make up proteins) are provided. Few difficulties for omnivorous people. On the other hand, for people who follow restricted diets, especially vegetarians, special attention should be paid to providing the body with all amino acids. On this topic, you can read this article that will help you integrate incomplete proteins.
Omega 3
Fatty acids play a major role in the health of the skin, and therefore the scalp. Omega 3 helps strengthen hair, prevent hair loss, and promote hair growth. Hair will be shinier, softer and silkier day after day. Omega-3 deficiency manifests itself through dry skin, especially on the scalp. Then the hair becomes dull, dry, brittle and loses its elasticity.
In case of omega-3 deficiency (very common in the general population) study(7) The 6-month results showed that rebalancing the Omega-3/Omega-6 ratio was effective against hair loss, improving hair density, but also hair thickness.
The 3 best hair foods
- Brewer's yeast : The superfood for hair, rich in all the vitamins, minerals and proteins necessary for good hair health;
- The egg : A real nutritional mine that provides the body with all the nutrients and micronutrients necessary for its proper growth;
- Oily fish : It contains all the essential elements for strong, beautiful hair, which is a reflection of good health. The big advantage of oily fish is that it is the largest natural source of omega-3 EPA and DHA.
Bonus: wheat germ, a natural nutritional supplement that contains amazing amounts of minerals, vitamins and also a lot of protein.
What do we eat to get beautiful hair?
